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Your cognitive health is determined by how well your brain can perform mental processes. These include remembering things, learning things, and using language. A healthy brain is just as important as a healthy body. Many of the things you do to keep your body healthy can also keep your brain healthy. It is also important to stay socially and mentally active.

What is cognitive decline?

Cognitive decline is when your brain doesn’t work as well as it used to. For example, a person who is experiencing cognitive decline may have trouble learning, using language or remembering things.

Some cognitive decline is a normal part of growing older. Cognitive decline that happens quickly or that affects day-today activities is called dementia. A head injury, a stroke, or disease (for example, Alzheimer’s disease) can damage brain cells and lead to dementia.

As your body ages, so does your brain. Some cognitive decline is a normal part of growing older. You can’t stop or prevent it, just as you can’t prevent other signs of normal aging. However, you can maintain your health and prevent disease by making healthy choices about your lifestyle, diet and exercise. Healthy choices can also help prevent disease.

Path to improved health

There isn’t one specific diet is best for brain health, but eating a healthy diet is important for your overall health. Choosing foods that nourish your body and brain can help prevent or delay including conditions that increase your risks for dementia. There are many things you can do to nourish your body and brain.

Tips to nourish your body and brain

• Manage your weight. Studies show that obesity, diabetes, high blood pressure and high cholesterol all can increase your risk for dementia. To lose weight and keep it off, try to avoid short-term or “fad” diets. Instead, adopt a healthy way of thinking about and eating food. Find and follow a few food “rules” that work for you. The Mediterranean diet may be a good place to start.
• Eat fruits, veggies and whole grains. You’ve heard it before – a diet rich in fruits, vegetables and whole grains can reduce your risk for chronic diseases, including heart disease, diabetes and cancer. It’s probably no surprise that those same foods may also help protect brain function. The antioxidants in leafy greens, cruciferous (such as broccoli, cabbage and turnips) and dark-skinned vegetables may be especially protective. Vegetables including beets, broccoli, Brussels sprouts, cauliflower, eggplant, kale, red bell peppers, romaine lettuce or spinach are good choices.
• Avoid unhealthy fats. Try not to eat any trans fats. These are man-made fats that are bad for you. Trans fats are often used in processed foods and store-bought baked goods. Read food labels carefully to check for trans fats. They will appear in the ingredient list as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.” Foods that are high in saturated fats (for example, red meat) can contribute to high cholesterol levels. Over time, high cholesterol can increase your risk for heart attack and stroke. When you do eat red meat, reduce your portion size. Choose poultry and fish more often. You can also avoid unhealthy fats by using olive oil or canola oil when you are sautéing foods. Bake, broil, or roast your food instead of frying it.
• Get your omega-3s. The most common source of omega-3 fatty acids is fatty fish, such as sardines, tuna, salmon, mackerel and herring. To get your omega-3s, try to eat one of these fish once or twice a week.
• Contact your healthcare provider about taking supplements. Your doctor might suggest a dietary supplement based on your overall health and the vitamins or minerals your diet lacks. If you are interested in taking another type of supplement, talk to your doctor about why you want to take it and what you hope it will do for you. He or she can help you figure out if a dietary supplement will interact with any medical conditions you have or any prescription or over-the-counter (OTC) medicine you are taking.

What else can I do to maintain my brain health?

Stay active, physically, socially and mentally. Physical activity helps prevent disease and maintain blood flow to the brain. To achieve health benefits, adults should get at least 150 minutes of moderate to vigorous physical activity per week, in bouts of 10 minutes or more.  Moderate activities include anything that gets your heart rate up. Walking, hiking, bicycling and swimming are all good options. Choose something you’ll like.

 Any activity you do with other people helps stimulate your mind. Social activities are any activity you do with other people. It can be as simple as having lunch with a friend or walking around the block with a neighbor. Volunteer opportunities in your community or church are good ways to get involved. Or try to find a club or social group that focuses on an activity you enjoy, such as a sport, craft or hobby.

To keep your brain cells strong and active, it’s important for you to stay mentally active. Challenge yourself to learn something new. Read newspapers, books and magazines. Enroll in a class at the local community college or adult education center. Or, challenge yourself in a different way by playing games, completing puzzles or trying memory exercises.

Things to consider

It is normal for your memory to lag as you get older. Forgetting where you put your keys, for example, is not a sign of Alzheimer’s disease. Being unable to retrace your steps to find the keys could be a sign. Other signs include losing track of the date or the season, or difficulty completing familiar tasks.

There is currently no known cure for Alzheimer’s disease. Researchers are working to find a way to delay or prevent Alzheimer’s disease. Until then, taking care of your body and brain are the best ways to prolong cognitive health